Transcript Wrestling Nutrition

Westfield
Wrestling Nutrition
Wrestling
What do these three wrestlers all have in common?

Billy Saylor (19 years old) – Campbell University, NC

Joseph LaRosa (22 years old) – University of Wisconsin – La Crosse

Jeff Reese (21 years old) – University of Michigan
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Weight Management
Wrestling
Body composition is more important than body weight

Wrestlers with the largest percentage of muscle weight are in the best
condition to compete

7 to 9 percent body fat is optimal for wrestling performance

Optimum body size and composition help wrestlers achieve greater success!
Focus should be to lose body fat

Gradual weight loss will occur through the loss of body fat

To reduce 2lbs of body fat a week, you need to eliminate 7000 calories
—
Do you reduce 1000 calories per day; or
—
Eat 500 fewer calories a day and burn an additional 500 calories?
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Most Common Weight Loss Methods
Wrestling
Most wrestlers come into the season over weight, train the wrong way,
and use extreme measures to make weight.
Activity
Wrestlers who utilize
Running/Jogging
73 %
Device Exercise (e.g, Bike)
59 %
Plastic/Rubber Suits
34 %
Sauna
14 %
Vomiting
8%
Spitting
5%
Fat-Burning Devices
2%
Diuretics
2%
Number One controlling factor = Nutrition
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Nutrition Fills Your Two Fuel Tanks
Wrestling
Duration of
Exercise
Fuel Tank # 1
Anaerobic
Fuel Tank # 2
Aerobic
(10%)
Anaerobic = Without Oxygen
Aerobic = With Oxygen
ATP = Adenosine triphosphate
ADP = Adenosine diphosphate
This is the chemical energy your food creates to move
your muscles
FT = Fast Twitch muscle fibers (Carbs)
= Slow Twitch muscle fibers (Fats)
FT
ST
ST
Diet should be based on the demands of the sport
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Carbohydrates are not Bad
Wrestling
Adequate level of carbs are required daily
to maintain the fuel tank for intense training

Carbohydrates stores are limited thus require daily
replenishing

Inadequate recovery results in fatigue (fuel tank
remains low)

Optimal replenishment is immediately after a
work-out
Glycemic Index (GI) measures how fast carbs
raise your blood sugar levels (glucose)

Carbs with High GI break down fast (70 or more)

Carbs with Low GI break down slower (55 or less)

Lowering blood sugar levels is a key ingredient in
weight loss – stops cravings (Serotonin)

Goal is to stop body from fat storage so we can
begin to burn it (www.glycemicindex.com)
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Water and Fat are critical
Wrestling
Water comprises about 70% of an athlete’s body

66 % of it is within the muscle tissue

Fat Tissue contains only 10% water

3 % loss of water weight results in a 10% loss in strength

Too much ingested protein (excess) can increase risk of dehrydration

Feeling thirsty is a late sign of dehydration
Fat should not be feared

Fat helps absorb vitamins and make you feel full longer

Fat is also an aerobic energy source (Third Period)

Balance daily fat grams (1/3 saturated, 1/3 monounsaturated, and 1/3
polyunsaturated); Avoid trans fat
—
Olive oil, mixed nuts, flax seeds
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What should I eat?
Wrestling
Should
Exercise daily discipline, patience, and good
planning (Read the labels on all producst)
Drink Water and Green Tea
Eat lean protein at each feeding
Should Not
Wait to the last minute
Drink Sodas and Alcohol
Utilize meat as the only protein source (Beans, etc.)
Eat Complex Carbs after practice to replenish
energy stores (Fuel Tank #2)
Eat simple carbs (sweets) or carb load
Minimize Sodium and processed foods
(convenience foods)
No more than 1500 mg of Sodium and
break the rules more than 10 percent
Eat Whole foods and lots of Fruits and Vegetables
( 5 colors a day)
Maintain Variety and focus on nutrient density
Utilize a pill or supplement as perceived shortcuts
Eat the same thing every day
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Super Foods you should eat!
Wrestling
1.
Water
11.
Mixed Beans
2.
Lean Red Meat (93% lean)
12.
Quinoa (Ancient grain)
3.
Salmon
13.
Whole Oats
4.
Omega 3 Eggs
14.
Avocados
5.
Lowfat Yogurt
15.
Olive Oil (extra virgin)
6.
Whey Protein Powder
16.
Fish Oil
7.
Spinach and Broccoli
17.
Mixed Nuts
8.
Tomatoes
18.
Flax Seeds
9.
Mixed Berries
19.
Green Tea
10.
Oranges and Bananas
20.
Greens+ (1 tsp = 6-10 servings)
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How much should I eat?
Wrestling
Feed yourself 4 – 5 times a day; Graze instead of eating 3 big meals.
Weight
Class
Daily
Calories
Carb Grams
(56%)
Protein Grams
(24%)
Fat Grams
(20%)
103
1545
216
93
34
112
1680
235
101
37
119
1785
250
107
40
125
1875
263
113
42
130
1950
273
117
43
135
2025
284
122
45
140
2100
294
126
47
145
2175
305
131
48
152
2280
319
137
51
160
2400
336
144
53
171
2565
359
154
57
189
2835
397
170
63
215
3225
452
194
72
HWT
3750
525
225
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Note: Based on 15 calories per lb of body weight; Move to 17-18 calories per
lb of body weight as demands of competitive season increase.
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7 steps to the Right Body Composition
Wrestling
1. Record what you eat and how your body (metabolism) reacts
2. Eat about every four hours; Brain is on a four hour feeding clock
3. Increase whole foods, decrease calories, and increase caloric
output
4. Lean protein, fruits and vegetables, carbs, and good fat
5. Take a multi-vitamin and Omega-3 fish oil supplement daily
6. Goal should be 7 – 9 percent body fat
7. Diet should be done in concert with a good running program and
strength management program
Enter season within 7 lbs of competition weight
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VHSL Weight Management Program
Wrestling
Official body composition testing completed at beginning of season

Testing must be done between 7 Nov 05 and 29 Nov 05

Joining the team after 22 Nov 05, initial test must be done within one week
Testing Procedures

Must be properly (1.030 or less Usg) hydrated before you can be tested

Weighed to determine Baseline Body Weight (BW)

Body Fat (BF) percentage identified utilizing skin fold measurements of the tricep, sub
scapular, and abdominal skin surfaces (measured 3 times for 9 measurements)
Test identifies minimum wrestling weight at 7 percent BF and authorized
weight loss schedule (weeks to lowest weight class)

Maximum weight loss is 1.5 percent of BW per week (135 lbs = 2 lbs a week)

Wrestlers are ineligible for competition at the minimum weight class until they satisfy the
weight loss schedule.
Growth allowances

1 lb on 15 Dec 05; 1 Jan 06; and 1 Feb 06
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VHSL Minimum Wrestling Weight
Wrestling
Fat Weight = BW * %BF
140*0.12 = 16.8 lbs
LBM = BW – Fat Weight
140 – 16.8 = 123.2
MWW = LBM / .93 (7 percent)
123.2 / .93 = 132.5
MWL = BW – MWW
140 – 132.5 = 7.5 lbs
Lbs/Wk = BW * 0.015
140*0.015 = 2.1 lbs
3.5 weeks before you could
wrestle at minimum weight
BW = Baseline Body Weight
BF = Body Fat
LBM = Lean Body Mass
MWW = Minimum Wrestling Weight
MWL = Maximum (Fat) Weight Loss
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Pre-Exercise/Competition Fueling
Wrestling
Choose high-carbohydrate, low-fat foods you like
Familiar and comfortable foods and drink
Choose foods you digest easily. (Carbohydrates
digest the quickest; Protein slower)
Fat (especially fried foods) digest the slowest
Highly concentrated foods (energy gels, energy bars)
slow digestion
Fiber in foods slows movement of food out of the stomach
Larger volumes (gulps) of fluid exit the stomach faster than smaller volumes (sips).
Eat a meal or snack every 2-3 hours on training days; three hours before exercise
Fuel with liquids or a small snack an hour (or less) before exercise
Anxiety, stress, and high intensity exercise slow digestion
Try new foods in training situations, not competitions
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